Saturday, May 24, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 4 monkey hangs => speed ladder => basic dot drill x 10 => 100-meter run

Preteen:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 4 monkey hangs => speed ladder => basic dot drill x 10 => 100-meter run

Elementary:
3x or 5:00
Handstand attempt => bear crawl => 10 one-legged side-to-side hops, each leg => 4 monkey hangs or bar hang => speed ladder => basic dot drill x 10 => 50-meter run

Preschool:
3:00-5:00
Animal walks and runs

WOD –
Varsity:
15-12-9-6-3
Hang power clean, 95#/65#
Strict pull-ups (please wrap thumbs)
1:00 plank hold to end each round

Junior Varsity:
15-12-9-6-3
Hang power clean, 55#/45#
Strict pull-ups (please wrap thumbs)
1:00 plank hold to end each round

Novice:
12-9-6-3
Hang power clean, 35#/25#
Strict pull-ups (please wrap thumbs)
1:00 plank hold to end each round

Preteen:
12-9-6
Hang power clean, 5# dumbbells-25# barbell
Pull-ups (please wrap thumbs; progressions or assisted okay)
0:30-1:00 plank hold to end each round

Elementary:
3 rounds
10 hang power cleans, unloaded-10#
10 monkey hangs
10-meter plank walk

Preschool:
4:00 AMRAP
5 Oompa-Loompas => 5 super-slow squats
10-meter skip
5 monkey hangs => 5 burpees
10-meter bunny hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter waiter’s carry, 15#-40# dumbbell
100-meter farmer’s walk

Mobility

Preteen:
3x
100-meter waiter’s carry, 5#-15# dumbbell

Elementary:
5:00
Farmer’s carry relay race

Preschool:
3:00-5:00
Partner ball toss for increasing distance

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